1. 3 D’s Of Nutrition Hari Ghuman, RHN

2. Goal: Improve Recovery Improve Performance Increase Muscle Mass Decrease Body Fat Decrease Inflammation Improve Longevity

3. 6 Commandments of Optimal Health Eat Right Move Right Poop Right Sleep Right Love Right Drink Right

4. What is Food? Food is about Nourishment FuelNutrientsPathways

5. 3D Nutrition: Nutrients Definition of Nutrients: “a substance that provides nourishment essential for growth and the maintenance of life”. - Eat foods that high amounts of natural nutrients - Processed has the least amount of nutrients “Let food be thy medicine” Nutrients = Medicine = Better Healing

7. 3D Nutrition: Pathway Nutrigenomics : The study of how diet interacts with individual genetic make up and expression, specifically the effects on a person's health. Every time ANY substance enters your body it MUST have a reaction in the body Our 3 organs that require the most energy and nutrients are: BRAIN, KIDNEYS, LIVER

8. 3D Nutrition: Fuel Are you eating enough nourishing food? Counting calories is not necessary Diets are not necessary

9. Essential Nutrients

10. Protein Essential Amino Acids Eaten at Every Meal Improves Detox, Immune, Muscle Mass, Recovery, Mood & Blood Sugar Goal: 1 serving of protein for every 50/lbs

11. Carbohydrates 4 types: Vegetables – think green Starch Fruit Processed Food Carbohydrates are dependent on your body fat and ability to utilize the carbohydrates

12. Vegetables Creates an alkaline system Increases satiety Increases nutrient density Increases water intake Servings: 1 cup for every 50 lbs

13. Water Dehydration of less than 2% can effect performance by 10% Dehydration increases: –Joint pain, headaches, constipation, injury –Water Intake: –BW/2 = ounces Example: 250lbs = 125 ounces = 3.9L Airplane: loss of 1L every hour

14. Nutrient Timing

15. Biosignature Body Fat

16. Breakfast Breaking the fast Sets up blood sugar for the day Must have high amounts of protein and fats Red Meat is best = Yang Meat

17. Post Workout Post Workout Meal #1 (PW#1) 1 second after training Shakes work best Fast digesting Post Workout Meal #2 (PW#2) 30-60 minutes after your PW#1 Must Contain: Meat, Starch and Vegetables

19. Thank You If you have any questions please email me at: hari@personalizedhealthcenter.com